Kids can lose weight quickly and have fun at the same time. Unfortunately, obesity, type 2 diabetes, high-blood pressure and other health issues are affecting kids all over America. Being physically active will improve kids' self-image, physical fitness level and self-confidence. With healthy lifestyle changes, weight loss will occur and the risk for chronic health conditions will be reduced.
Physical Activity
Step 1
Set aside a specific time of day for sustained exercise, such as walking, in addition to other physical activities kids do like playing sports or doing hobbies, recommends "Fitness: Theory and Practice" by the Aerobics and Fitness Association of America. Sustained exercise should last at least 20 minutes and stop when the child is ready.
Step 2
Choose activities that engage all major muscle groups, suggests "Fitness: Theory and Practice." For example, swimming, jogging, or aerobic dances are forms of cardiovascular exercise that engage all major muscle groups. The more muscles used, the more calories burned.
Step 3
Engage in at least 60 minutes of physical activity on most, preferably all, days of the week, according to the United States Department of Agriculture. The intensity level for kids should start low and gradually increase as they physically adapt to the program. Monitor intensity levels by using the Rate of Perceived Exertion, or RPE, on a "how do you feel" scale of 1 to 10. One means no exertion and ten means extreme exertion. Kids should be able to control their level of intensity, according to "Fitness: Theory and Practice."
Nutrition
Step 1
Get rid of high-calorie snack foods, salty foods and anything that can be classified as junk food. According to "The Ultimate Weight Solution" by Dr. Phil McGraw, "You can't eat what's not there." Many kids overeat because food is available and accessible—not always because they are hungry.
Step 2
Consume healthy calories instead of reducing calories. Kids do not need to diet like adults, according to Kids Health. Kids are still growing and developing and, therefore, need a variety of healthy foods to keep their bodies growing properly. Replace white breads with whole grains and stock up on fruits, vegetables and lean meats.
Step 3
Acknowledge and praise kids for choosing healthy behaviors. For example, if your child chooses fruit for a snack, eats all their vegetables or chooses to go outside instead of watching television, offer positive encouragement and possibly a reward. Say things like, "I'm glad you're eating a banana. I'll eat one too." Take them somewhere fun and active, such as the skating rink or buy them a small gift. Rewards could be anything except food.
References
- United States Department of Agriculture: Dietary Guidelines for Americans 2005
- "Fitness: Theory and Practice"; Aerobics and Fitness Association of America; 2002
- Kids Health: Is Dieting OK for Kids?
- "The Ultimate Weight Solution"; Dr. Phil McGraw; 2003
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